Monday
Warm up
Coach Led
Gymnastics
Warm up
Theraband
shoulder loading & activation
4 stations resting 60-90 seconds between stations x 3 rounds
Tempo Dips (rings, if you can’t perform them on a box
3 reps 5/5/1 (5 seconds descent, 5 sec pause, explode to the support & 1 sec between reps)
Pike ups
25 reps
Ring pull ups
5 reps and hold for 1 second before coming back down for each rep
HS box walks
x 3 both directions (180 degrees)
Workout
12 min AMRAP
15 Power snatches 95/65#
30 Wall balls
60 Double unders
